One Little Word for 2018...

Have any of you ever seen the web site One Little Word?  It started out as a scrapbook style site way back in the day when I owend and operated Love 2 Scrap so 10-15 years ago.  Ali Edwards now owns One Little Word.  This is how she describes it 

"In 2006 I began a tradition of choosing one word for myself each January—a word to focus on, to live with, to investigate, to write about, to craft with, and to reflect upon as I go about my daily life. These words have each become a part of my life in one way or another—a process I document via simple creative monthly prompts from January to December.

My word for 2018 is a word I put a lot of thought into.  I am now 46, been working most of my life, had 2 children that are now 19 and 16 and are in University and high school, work everyday, have a great group of friends, been married for 19.5 years, lived in the same city (for the most part) for the past 40 years (this is my 40th anniversary living here).  So much in my life has changed and many things have stayed the same.  I am middle-aged now and trying to figure out what I am supposed to be doing now.  My kids no longer need me like they used to.  They were my everyday, ever moment concern.  Now that they are older, working and going to school and have their own lives, much of my life had changed.  I focus a lot of my personal time on my 2 dogs and 3 cats.  It is very hard to turn that maternal nature off.  As a wife, I am a sub-par wife most days and I know that.  My husband used to be gone for long stints at a time for work and now that has changed.  I got very used to it just being the kids and I for many, many years.  That is what I know.  I grew up that way as well.  I don't know life any different.  Now that my hubby is home a lot it is hard for me to figure out how to alter our relationship.  My hobbies and who I do them with have changed over the years.  Many of my friends used to scrapbook with me but have quit over the years so that has changed and who I do my hobbies with.  Scrapbooking is a very social aspect of my life as well as a therapeutic and creative avenue for me.  Now at 46 ----- I am saying to my self :  "Who the hell am I?  What makes me, me?  What makes me happy? What would make me happier that is amongst my control? What would I still like to accomplish that is attainable?"  Having said that, I have decided my word is......

REDISCOVER 

 

Merry Christmas to everyone who may have followed this blog this year.  I am going to start journalling and adding more to this blog now that things have settled down.  My husband had surgery but is okay, dog had surgery, been super busy at work, etc.  You know how it is! 
I just wanted to wish you all a very merry Christmas and a happy, healthy and persperous new year.

Adopting animals later in life...

It is not uncommon for seniors to feel lonely or depressed when they retire, their children move away or they lose a spouse or close friend.  The American Humane Society states that studies show pets help seniors overcome loneliness and depression by providing affection, company and entertainment.  Pets also provide much needed mental stimulation and many pet owners find their pets help them become more physically active as well. 

Seniors who adopt pets may also feel a sense of purpose when helping animals who may not have anywhere to live.  This is particularly true of older compamiom animals, which many young families are understandably hesitant to adopt.  Mature pets might be an ideal fit for seniors.

Adult pets:

• are already house trained saving seniors the trouble of training them themselves.
• Seniors might find cats fit their lifestyles more than dogs as cats are less active and don't need to be played with or walked like dogs do.  
• Many cats like sleeping on their owners laps for long periods of time

As a pet owner of 2 dogs and 3 cats, I have never looked back from having these wonderful additions to our family.  As a mom of 2 older teen kids who don't need me like they used to, I don't know what I would have done without my fur-babies.

Everything is good. My Mom is home...

I can finally post and get back to a normal life as I know it.  I am back at work and my mom is now home from a long 2 months of being in the hospital.  Life is good.  Thnaks for being patient with me.  Blog posts are back.  Yay!

Colonoscopy... Have you went for one?...

Sorry for the long wait.  It's been just over a month since my last post.  A LOT has happened in the past month or more.  Three (3) days after I posted last, my mom was rushed to the hospital with complications from colon cancer surgery on June 22nd.  Needless to say, I am sure my mom would not like me to get into her whole ordeal but she has been through a lot over the past 6 weeks.  She is now recooperating in a health care facility and is now not in the hospital.  It has been a long and sometime scary road. 

She found out by just requesting a Colonoscopy in mid May that she did have Colon Cancer.  They told her that had she done the Colonoscopy even 2-4 years prior she never would not have had to have surgery.  They could remove the polyps then.  I know many doctors will not allow Colonscopy's until you are 50 years old.  I am only a few years away from that.  As my mother has had colon cancer they might take me earlier.  It can be hereditary.

For those of you wondering what a Colonoscopy is...

Colonoscopy is a test that allows your doctor to look at the inner lining of your large intestine (rectum and colon). He or she uses a thin, flexible tube called a colonoscope to look at the colon. A colonoscopy helps find ulcers, colon polyps, tumors, and areas of inflammation or bleeding.

I recommend you ask your doctor for this routine test.  Better be safe than sorry.  Had my mom done this sooner, the last 6 weeks would not have happened and we would not have almost lost my mom a few times.

Why Ion Cleanse? What is it?...

The IonCleanse is a fast and effective way of detoxifying the body by the neutralization of toxins in the body.

Why Detoxify the Body?

Now, more than ever, we need to become conscious of what we are putting into our bodies. Our food, water and the environment in which we live exposes us to a steady diet of chemicals, heavy metals and other pollutants. Detoxification is necessary to rid the body of these toxins and to keep ourselves healthy.
IonCleanse sessions detoxify the body more quickly and effectively than any fasting or herbal protocols, with little or no stress to the patient. However, long-term effectiveness will depend on other life-enhancing changes, such as diet and exercise.

How Does It Work?

The IonCleanse array is placed into water alongside the feet. A low level of direct current travels into the array, which causes the array, in combination with water and salt, to generate positively and negatively charged ions. The ions are created by separating oxygen and hydrogen in the water. The generated ions then travel through the body neutralizing the body’s acid waste, thereby creating a healthier, more alkaline environment.

What can I expect?

During your 30-40 minute session, the water will change colour and objects will appear as a result of the reaction between the toxins and particles in the water. The colour produced by these reactions depends on the water’s toxic and chemical impurities in different geographical areas. The water in the Sherwood Park area turns an orangish colour and develops black flecks. Any changes other than this are a direct result of what is being pulled out of the patient’s body.

Here are the pics of my Ion Cleanses...

The first time I had gone in 6 years...

Looks pretty gross doesn't it?  This is all the goop that came out of the pores in my feet.

 

This is the second time I went (4 days after the first time)...

It starts out with clear tap water with nothing in it.  The bottom picture is the end result after 30 minutes.

Have you seen MojiLife?...

MojiLife is new to Canada.  It started in the US last fall and it is coming to Australia next month.  Now is the time to be on the ground floor of a great company that has a very cool and innovative product.  Check out AirMoji from MojiLife.

If you would like more information on AirMoji or MojiLife let me know.  I am a distributor.  We are looking for more reps to take off on the ground floor and be Canadian Founders.  Do you know of someone in the US and Australia that wuld be interested?  Give them my information.  My website is located here or you can type in http://www.mojiproducts.com/reneea

Recommended videos to watch...

Login to Facebook and watch these empowering videos on how to regain your health, be the best you've ever felt and have a possible plan B.

Watch video here

Juice Plus+ - Omega Blend is Coming...

Juice Plus+ is introducing their Omega Blend capsules soon.  You will want to try these!

Check out the video here.

Why Toxicity and Blood Sugar May Be Preventing You From Losing Weight...

This video created by Alisa Herriman who is a Registered Nutiritionist and knows her stuff.  Check out this video.  It is very informative.  If you need further information, let me know.

Alisa Herriman's Video " Why Toxicity and Blood Sugar May Be Preventing Your Weight Loss".

Do you have a hobby?...

Do you?  If you have a hobby, what is it?  What do you enjoy about it?  Did you know, hobbies are beneficial for our well being?

All the research that has been undertaken into the subject of hobbies has revealed the mental and physical benefits that they offer. A hobby is more than just an idle pursuit to pass the time. It can be a way for someone to reclaim their life away from a job that doesn’t give them much stimulation. If work is just an unhappy means to earn a living then a hobby can be a real lifeline.

Hobbies give people joy and there are lots of benefits to be had from developing one. They provide mental stimulation and can help people foster new aims. Greater fitness can be developed through active hobbies. When someone moves to a new town joining a club that is focused on a particular hobby is often suggested as a way to become part of the community.

A hobby offers the time and space to relax. Sporting hobbies such as golf, hiking or running allow people to get out into the fresh air. This has been shown to have real benefits for someone’s mental health. Exercise increases endorphins in the body which help people to feel good, but activities that make you sweat are not the only one that produce that feeling.

When someone is concentrated in the moment without any concern for anything else it’s beneficial for their general well being. Psychologists call this state of mind flow, and through developing these moments a person feels happier and more content with their life. This is one very good reason for developing an all consuming hobby.

One of the most popular interests is gardening. Many people dabble at it, for others it’s the way they spend most of their free time. Even if someone doesn’t have access to a garden it’s possible to create floral displays or grow produce in containers. It’s a long term project that takes dedication and patience. This contrasts with a lot of modern activities that are instantaneous. Entering into this slower rhythm can be beneficial. Gardeners need to consider lots of different factors such as soil type and cultivation techniques. The design aspect of garden creation can also be rewarding in itself. Gardening clubs exist that appeal to different types of green fingered enthusiast, from devotees of a particular flower to those who garden organically.

Craft activities fell out of favour in the second half of the twentieth century but that has started to change. More people have discovered that making gifts for their friends is a way to personalize giving. Websites have offered materials and and places to sell items that have been created. Scrapbooks, jewellery, soft toys, cushions and toiletries are all popular goods to make. Sometimes this is done socially in crafting groups.

Collecting has long been a popular pastime and the range of items that people collect is vast. From the weird and the wonderful to the highly crafted and artistic, enthusiasts can be found for all kinds of things. Toy cars and planes, model trains, stamps, movie memorabilia are all collected. Collector fairs are places where collectors exchange information, trade goods, listen to talks and swap tips with some of the most experienced people in the field. These can be great fun too with an established social side being a large part of what they offer.

With the advent of digital technology it is easier than ever before to take high quality photographs. This has led to an explosion of interest that has resulted in new photography groups springing up. These might cover particular aspects of photography like landscape, portrait or fine art.
Hobbies are one of the joys of life. They can give people purpose, satisfaction and pleasure. They inspire people to learn new skills, make new friends and live more fulfilled lives.

Highly recommended for all you locals...

 

I highly recommend attending this FREE session tonight in Camrose or tomorrow night in Edmonton.  If you value health  or want to start getting in better shape and health, you need to attend this session.  You are not going to be sold anything.  It is just an information session on health.  Susie Ponici will also be speaking about Lyme Disease.  If you know of anyone who has Lyme Disease, they don't want to miss this. 

What would you like to see?...

Is there anything in particilar you would like to see that is related to working out, nutrition, mental health or healthier living in general?  We want to hear from you.

Locals: Are you up for a walking group?...

My sister started the Sherwood Park Walking/Workout Group on Facebook a year ago.  If anyone local is interested in joining and going for walks or working out and meeting new people, please join the group.  It would be great to meet more people and get fit at the same time.

Vision Boards anyone?...

Ronda and I are creating Vision Boards on Friday, April 28th @ 12 noon at Ronda's house.  If you are interested in creating a Vision Board with us, let me know.  We would love to have you join us and create one.  Don't know what a Vision Board is?

A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.

Want to do the Shred with me?

Who would like to do the Juice Plus+ Shred 10 program with me for 10 days?  I am starting soon.  This will give you enough time to order the product to get going.  Shred 10 is a great way to eliminate the garbage from your diet, drink lots of water and feel great.  My brother-in-law did the Shred while being on Juice Plus+ a couple times over 2.5 months and lost 60 lbs!

Let me know if you are interested or check out my web site for Juice Plus+ and contact me.  I would love to get you going and Shred with me!

Here is the video you can watch that explains the Shred as well.

Walking for health and relaxation...

Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones and muscles
• Improve your mood
• Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

 

Consider your technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

• Your head is up. You're looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
• You're walking smoothly, rolling your foot from heel to toe.

 

Plan your routine

As you start your walking routine, remember to:

• Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
• Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
• Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
• Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
• Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.
  

   

  Set realistic goals

  For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.
  As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.
  Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
  

   

  Track your progress

  Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
  Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.
  

   

  Stay motivated

  Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
  
• Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
• Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.
• Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.
• Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Once you take that first step, you're on the way to an important destination — better health.

The benefits of antioxidants...

You have all heard the word "antioxidant" but what does that mean?  Antioxidants are

1. a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products.

   • a substance such as vitamin C or E that removes potentially damaging oxidizing agents in a living organism.

Did you know that brightly coloured foods are hailed for their antioxidant heft, but fruits, veggies, legumes, seeds and grains tinged with such a deep purple that they appear black are nutritional heavyweights too?  Here are a handful of dark delights to embrace.

• BLACKBERRIES...
  Tart blackberries are the number one berries for antioxidant firepower.  Essentially the darker the food, the more anthocyanin antioxidants it has.  The berries also supply good amounts of vitamin C which has been shown to lower blood pressure.
• BLACK QUINOA...
  Crunchier in texture than its white and red counterparts, black quinoa is also a source of essential nutrients such as protein, fibre, iron, folate, phosphorous and magnesium.  The darker bran layer on grains such as quinoa and black rice is where antioxidants are found.
• BLACK (Beluga) LENTILS...
  These small legumes are less earthy tasting than typical green lentils.  A quarter cup of dry lentils delivers about 12 grams of protein making them a good meat-free source of the nutrient.
• BLACK CHIA SEEDS...
  These little seeds are an excellent source of heart-healthy omega 3 fatty acids and fibre (roughly 10 grams in a two-tablespoon serving).  Since fibre increases the feeling of fullness, it helps prevent overeating.
• BLACK BEANS...
  Already appraised for thei sky-high fibre and folate levels, black beans also have an abundance of the potent antioxidant anthocyanin that is found in blueberries and blackberries.  They are also rich in magnesium, a key mineral for bone, immune system and heart health.
• BLACK RICE...
  This medium grain rice from China has a sweet, nutty taste and chewy texture.  Black rice has a ton of anthocyanins.
• BLACK RADISHES...
  Dusky-skinned black radishes are larger and sharper in taste than the red variety.  Black radishes contain isothiocyanates, compunds thought to rev up detoxification enzymes in our bodies to help combat diseases such as cancer.
• BLACK TEA...
  Consuming three (3) cups of antioxidant rich black tea daily can lower blood triglycerides by 36% and blood glucose levels by 18%, helping slash heart disease and diabetes risks.

I do sell the Juice Plus+ Vineyard Blend capsules and gummies shown above.  If you want more information on those awesome sources of antioxidates (whole food nutrition in a capsule or gummy), please ask me or check out my web site here.The Juice Plus+ Vineyard contains cranberries, elderberries, blackberries, blueberries, black currants, raspberries, bilberries, concord grapes and red currants all in one capsule or gummy. 

How do you see yourself?...

Sorry everyone for being MIA for the past week.  I have been passing a kidney stone and in a bit of pain so I have been in bed when I wasn't working.  All good now.  I am back.

So the subject today is "How do you see yourself?".
I keep seeing my friends and other people photoshopping pictures of themselves, their husbands and even their kids including babies.  Why would you need to photoshop children?  Even babies?  What kind of message are you sending to your children?  You're not okay they way you are?  I just keep asking myself "why"?  I realize people have very different levels of self confidence and I understand that but why do we have to keep trying to show people that we are "perfect"?  No one is perfect.  I wish people would stop trying.  It will just eat you up.  I wonder sometimes if these people photoshopping their faces are ever called out on it?  Does anyone say anything because some of these ladies in real life do not have flawless skin, big, bright eyes and completely white whites, spotless white, white teeth, no wrinkles or frown lines, no grey hair, no jowls......  that's not what they look like in real life.  These are people between 35-55.  Be proud of who you are.  You earned those wrinkles.

I posted a picture of me in the hospital the other day.  I was bored to tears and posted after 7 hours the pic of me that said it all.  My makeup had been smudged and wiped off, I had been crying because I was in pain, I was tired, exhausted and I looked like a wreck.  That was how I looked.  I was proud of that look for that time being because I was just happy I wasn't in pain anymore and all was good.

What I am trying to say is  be proud of who you are, and not ashamed of how someone else sees you.
If that means you let your freak flag fly, you let that freak flag fly.  Be unique, be yourself, you don't need to be perfect, you don't need to be like everyone else.  Enjoy and be proud just being you!

Beginners workout routine for women...

There’s no need to be intimidated if you’re new to the gym or exercise, because you’ll start out at a low intensity and volume and then gradually bump it up as your body adapts. A beginning workout regimen for women should include cardio to burn calories and develop the cardiorespiratory system, and strength training to build lean muscle and bone density. In addition, regular bouts of static stretching should be incorporated to improve and maintain flexibility.

Workout Regimen

Women just starting out should shoot for three cardio workouts and two strength-training sessions per week. Schedule your cardio sessions on Mondays, Wednesdays and Fridays, and your strength-training workouts on Tuesdays and Thursdays. This schedule allows time for your muscles to heal and recover between sessions. At the end of each of your five weekly workouts, fit in a 10- to 15-minute static stretching routine.

Cardio Workouts

Doing cardio at the gym offers an array of different types of workouts, so you can try them out and select the one you enjoy the most. Most gyms offer treadmills, elliptical machines, stationary bikes, stair climbers and rowers. Each cardio machine allows you to begin at a low intensity or speed. Women older than 40, who see natural decreases in bone density because of hormonal changes, would do best to incorporate the machines that involve being on their feet, such as the treadmill, elliptical machines and stair climbers, as they will help to promote bone growth. Begin with 15-minute workouts, gradually increasing the duration as your cardiorespiratory system develops.

Strength Sessions

Although women naturally possess lower levels of muscle-building hormones, strength training is beneficial because it effectively increases lean muscle, which in turn will speed up your metabolic rate and support a healthy body composition. In addition, it helps to build bone density. A full-body workout regimen for beginners includes the chest press, shoulder press, back rows, leg press, leg extensions, leg curls and crunches. The American Council on Exercise recommends that beginners perform one set of eight to 12 reps of each exercise. Take your time and use a light weight until you’re comfortable with the technique of each exercise. Once you’ve mastered the techniques, use a weight that will make completing eight to 12 reps challenging.

Flexibility Work

Because of long hours that working women sit throughout the day, their hamstrings, glutes and lower back can become tight. Regular bouts of static stretching will make a significant impact on your flexibility, which in turn will reduce muscle tension, improve posture and reduce your risk of injury. Performing stretching at the end of each workout is ideal because your muscles are already warm. Static stretching involves getting into a position where your muscles are elongated and then holding that position for 15 to 30 seconds.

The benefits to milk consumption...

Did you know in addition to milk helping build strong bones and teeth, milk has been linked to the prevention of colon cancer, type 2 diabetes, osteoporosis, hypternsion and other health problems?
The recommended serving per day is 2-3 servings.  Two-thirds of Canadians do not drink the recommened daily amount of milk.  Researchers around the world continue to investigate the benefits of milk.

Benefit:  REDUCES RISK OF DEVELOPING COLON CANCER
The research:  Colorectal cancer is the third most common type of cancer in Canada with 24, 232 new cases diagnosed in 2012.  Prevention is key and drinking milk may help.  Researchers found that people who consumed at least 250 mililetres of milk per day had a 15% lower risk of developing colon cancer than individuals who drank little (less than 70 milimetres) or no milk.  "Consistently , over the past several years, research has shown that vitamin D and calcium are important contributors to the prevention of colon cancer and milk is an excellent source of those nutrients,: says Barru Stein, president of the Colorectal Cancer Association of Canada.

Benefit:  MAY PROTECT AGAINST TYPE 2 DIABETES
The research:  There are several ways in which milk could help reduce diabetes risk, according to Raylene A. Reimer, a prefessor of nutrition, metabolism and genetics at the University of Calgaru.  "Many of the effects may be linked to reduced body fat, reduced inflammatory cytokines (substances that carry signals between cells), increased insulin sensitivity and enhanced satiety (the feeling of fullness),: she explains.  "It is thought that there are bioactive compounds in milk that provide the various beneficial effects", explains Reimer.  "Nutrients that have been studied are whey protein, amino acids, calcium, conjugated linoleic acid and others."  Calcium, Vitamin D and mangenium may also be linked to milk's role in diabetes prevention. 


Benefit:  REDUCES THE INCIDENCE OF CALCIUM STONES
The research:  Having calcium stones is a condition that involves small hard pieces of calcium and oxalate forming in the kidneys.  These stones can cause pain as they pass in the urine.  Historically, people with kidney stones were put on low-calcium diets because health prectitioners thought the stones were caused by drinking milk.  However they now think that calcium may actually protect against the formation of these stones.  The components in milk products that may play an important role in preventing kidney stones include calcium, magnesium, potassium and water.  To prevent calcium stones, drink 10 to 12 cups of fluid per day.  At least half of this should be water and 2 cups should be milk.

Benefit:  HELPS PREVENT HYPERTENSION
The research:  Hypertension is a leading risk factor for developing heart disease but following a healthy diet can play a vital role in preventing it.  Daniella Wolf, a registered dietician in Toronto, helps her patients properly manage their blood pressure.  In addition to daily physical activity, restricing sodium and following a diet that emphasizes fruits, vegetables, low-fat dairy products, whole grains and plant sources of protein.  A review published in the journal Hypertension pooled around the results of nine previous studies on the connection between milk and hypertension involving a total of 57,256 patients.  The analysis shows that low-fat dairy products and milk can help lower the risk of hypertension.  Studies show that diets rich in calcium, potassium and magnesium can help control blood pressure levels.  All of these nutirents are found in milk.

Alternative flours in your diet...

Whether you're cutting out gluten, looking to add more fibre-rich grain replacements to your diet or just feeling flour-curious, here are seven great flours to explore.

1. QUINOA - Full of protein and gluten-free
   Toasted quinoa that's been processed into a powder gives baked goods a rich nutty flavour.  Quinoa is loaded with calcium and is a complete protein, which will make you fuller longer. You can find quinoa in healthy crackers, cereals, pasatas and quick breads.  It is best for baking, pasta and pizza dough.  It's a medium-weight flour, so baked goods will turn out more dense than if using lightweight rice or weight flour.  You can buy it in the health food aisle.  You can also get whole quinoa from the rice/grain aisle if you're toasting and grinding your own.
   
2. ALMOND - Healthy fats and gluten-free
   Blanched whole almonds are ground to make a powder referred to as almond flour or meal.  Brands differ in that they can be made from peeled or unpeeled nuts.  Almonds are high in monosaturated fats (similar to olive oil) and containe a good dose of daily magnesium.  You can find it in some gluten-free cereals and dairy-free yogurt.  It is best for quick breads, coatings for fish/meat, cakes and cookies.  You can shop for it in both the baking and health food aisles.  They should both have almond flour.  You can also buy whole raw almonds and make your own.  Keep an eye on the food processor or grinder since it can transform quickly into almond butter if left more than a couple minutes.
   
3. COCONUT - High in fibre and gluten-free
   Made from dried defatted coconut meat left over from the production of coconut milk, this flour is deliciously sweet and filled with fibre.  In fact there are 5 grams of dietary fibre in 2 tablespoons versus 3 grams of wheat bran.  You can find it is come gluten-free baked goods but mostly sold pure.  It's best in pancakes and pastires.  Use a 20% cocnut flour/80% oat flour substitution in your favourite recipe and add an equal amount of liquid (20%) to compensate for the higher fibre content of coconut flour.  You can shop for it in the health food aisle but you'll sometimes find it in the Asian food aisle with coconut milk.
   
4. SPELT - Nutrient rich (not gluten-free)
   Milled from spelt, an ancient relative of durum wheat, this versatile flour has great all-purpose potential.  The nutrient rich cousin to wheat contains your entire days worth of manganese in one or two servings which can help promote optimal blood-sugar levels and contribute to peack performance of the thyroid gland.  You can find it in pasta, breads and cereals.  It's best in baking, where it can be used as a direct substitute for all-purpose flour.  You can shop for it in the baking aisles of many grocery stores often near the whole grain flours.
   
   
5. BUCKWHEAT - Heart healthy and gluten-free (yes, it is from a different botanical family - it isn't really wheat)
   Ground buckwehat which is usually a fruit and not a grain has an earthy umami edge.  This tasty flour alternative contains a rich supply of flavonoids, making it a heart-healthy choice.  You can find it in soups and buckwheat noodles (soba).  It's best used for thickeners for sauces, stews and soups.  You can shop for it in the health-food aisle at large supermarkets.
   
6. CHICKPEA - Digestion friendly and gluten-freeGround from dried chickpeas, chickpea flour (aka garbanzo flour) provides great digestive support for the colon, since about 70% of its fibre is insoluble.  You can find it in chickpea crepes (socca), hummus and veggie burgers as a binder.  It's best for breading and thickening savoury dishes but it also works well in sweet baking.  You can shop for it in the bulk or health food section.  You can also find dried chickpeas in with the beans and legumes and grind your own, sifting out any hard unground bits.
   
   
7. OAT - Cholesterol smart and gluten free (however oats are easily contaminated by wheat and often processed in the same plant or grown in the same field.  Even trace amounts can often pose a problem especially with those with Celiac disease)
   Made from oats that have been ground into a powder, it can also be ground in a food processor using the oatmeal in your pantry (excluding instant oats).  Oats may have beneficial cholesterol-lowering effects.  You can find it in breads and cereals.  It's best used for a thickener for sauces, stews and soups.  Oat flour works well in baking but makes for denser results.  Try using half oat flour and half all-purpose or rice flour in your favourite recipe.  You can shop for it in the breakfasr-cereal aisle.

A great video to watch. It makes sense...

Check out this wonderful video here.  If you have questions, please ask me for more info.

So many different lifestyles. Which food lifestyle are you?...

I have been checking out so many different ways of eating.  My daughter is a vegetarian and borderline vegan.  It made me stop to think, what do I like?  I don't like a lot of meat in my diet but I am not a vegetarian.  Do you know what you are?  Here are some great blogs and web site for some food choices.

Do you know what PALEO is? 
The Paleo Diet is an effort to eat like we used to eat back in the day…WAY back in the day. If a caveman couldn't eat it, neither can you. This means you can eat anything we could hunt or gather – meats, fish, nuts, leafy greens, regional veggies, and seeds. Sorry, the pasta, cereal, and candy will have to go!

Here is a great Paleo recipe web site.  Check out the Nom Nom Paleo web site.  

Do you know what VEGETARIAN is?
Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.

Want a great blog and place for recipes?  Go to Naturally Ella.  It is a great place to check out. 

Do you know what VEGAN is?
Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. From 'junk food vegans' to raw food vegans, and everything in between, there's a version of veganism to suit everyone.

A great resource for Vegan cuisine is Oh She Glows.  Check out the blog for some great food options and recipes. 

 
 Do you know what GLUTEN-FREE is?
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale. A gluten-free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease.

For some ideas on gluten-free cooking and to find out more check out Elana's Pantry. 

Do you take enough breaks?...

Do you take enough breaks?  So many people now a days are over worked, stressed out, on pills for something or just don't know how to decompress?  Have a look at this?  50 Ways To Take A Break.  There are some great ideas on here.  All of these will help you de-stress and relax a bit.  Try a different one each day.  See if it helps.

Craving Southwest Salad right now...

This is hands down my absolute favourite salad.  So much healthy goodness.  Lots of protein too!  I might have to go make myself one right now.  Here is a recipe if it interests you too!

Ingredients:

• 5 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/2 cup canned corn kernels, drained
• 1/2 cup canned black beans, drained and rinsed
• 2 tablespoons chopped fresh cilantro leaves
• 1 avocado, halved, seeded, peeled and diced
• 1/4 cup tortilla strips, for garnish

For the cilantro lime dressing

• 1 cup loosely packed cilantro, stems removed
• 1/2 cup plain Greek yogurt
• 2 cloves garlic
• Juice of 1 lime
• Pinch of salt
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar

Directions:

1. To make the cilantro lime dressing, combine cilantro, Greek yogurt, garlic, lime juice and salt in the bowl of a food processor. With the motor running, add olive oil and vinegar in a slow stream until emulsified; set aside.
2. To assemble the salad, place romaine lettuce in a large bowl; top with tomatoes, corn, black beans and cilantro. Pour the dressing on top of the salad and gently toss to combine. Stir in avocado.
3. Serve immediately, garnished with tortillas trips, if desire

Can't wait to start planting...

It is the end of March and the snow is melting and the sun is out.  It is a warm 10 degrees celsuis out.  ;-)  I can not wait to plant my garden.  How about you?  Here are some great charts/pictures to help you plan out your own gardens.  Planting season is soon upon us.  This might help you out.

Check out the Prevention Plus session Wednesday...

I highly recommend attending this session given by Dr. Rick Dubois.  He is going to be presenting some valuable information that will be informative and beneficial for your health.  I will be there.  He isn't selling anything.  He is just giving you some valuable information to think about.  The session is FREE.  You can attend Wednesday, March 22nd in Edmonton or Thursday, March 23rd in Calgary.

One kidney stone down ~ two more to go...

I just got back from my urologist appointment and found out the first kidney stone I had that was causing me so many problems - passed.  I totally attribute it to drinking cranberry juice.  I was drinking it crazily for the last 2 months.  I think the cranberry juice broke down the kidney stone so I passed it without even feeling it.  It was a 6 mm stone.

Thank you Ocean Spray!

For those of you having issues with kidney stones, etc.  Check out the link here for this web site that has some great information on cranberry juice and its benefits.

What are GMO's?...

What is a GMO?
A GMO, or genetically modified organism, is a plant, animal, microorganism or other organism whose genetic makeup has been modified using recombinant DNA methods (also called gene splicing), gene modification or transgenic technology. This relatively new science creates unstable combinations of plant, animal, bacterial and viral genes that do not occur in nature or through traditional crossbreeding methods. 

Are GMOs safe?
Most developed nations do not consider GMOs to be safe and have significant restrictions or outright bans on the production and sale of GMOs. The U.S. and Canadian governments, though, have approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. 

Are GMOs labelled?
Sixty-four countries around the world, including Australia, Japan, and all of the countries in the European Union, require genetically modified foods to be labelled. While a 2015 ABC News survey found that 93% of Americans believe genetically modified foods should be labelled, GMOs are not required to be labelled in the U.S. and Canada. In the absence of mandatory labeling, the Non-GMO Project was created to give consumers the informed choice they deserve. 

Which foods might contain GMOs?
Most packaged foods contain ingredients derived from corn, soy, canola, and sugar beet — and the vast majority of those crops grown in North America are genetically modified. 

How do GMOs affect farmers?
Because GMOs are novel life forms, biotechnology companies have been able to obtain patents with which to restrict their use. As a result, the companies that make GMOs now have the power to sue farmers whose fields are contaminated with GMOs, even when it is the result of inevitable drift from neighboring fields ⁴. GMOs therefore pose a serious threat to farmer sovereignty and to the national food security of any country where they are grown, including the United States and Canada.

What are the impacts of GMOs on the environment?
More than 80% of all GMOs grown worldwide are engineered for herbicide tolerance. As a result, use of toxic herbicides like Roundup has increased 16 times since GMOs were introduced. GM crops are also responsible for the emergence of herbicide resistant “super weeds” and “super bugs,” which can only be killed with more toxic poisons like 2,4-D (a major ingredient in Agent Orange). GMOs are a direct extension of chemical agriculture and are developed and sold by the world’s biggest chemical companies. The long-term impacts of GMOs are unknown, and once released into the environment, these novel organisms cannot be recalled.

This information was taken from the web site NON-GMO PROJECT  You can go to this web site to see a listing of all the high-risk crops that could potentially be GMO's.

To ease your mind, Juice Plus+ does not use any GMO's in their fruits and vegetables.  Once again, Juice Plus+ produce is all while food nutrition.  Our capsules are:

• gluten free
• vegan
• non-GMO
• NSF safe
• Kosher

Do you know where your fruits and vegetables from the grocery store are coming from?  Most of the produce from the grocery store has little to no nutrients left once you purchase it and bring it home.  Most produce loses 30% of nutrients three (3) days after harvest.  Three days!  You don't usually get your produce in three days.  Think of where those fruits and vegetables have to come from (especially out of season).  They then go to the wholesaler/supplier, they could be held up in customs/border crossings, then they reach the grocery store and then finally you the consumer purchases it.  I have purchased so many bagged salads in the last couple years.  You are lucky if you have 2 days until they expire or go bad before the expiry date.  Did you also know that most produce is picked before it is ripe?  All the nutrients in fruits and vegetables is within the last few days while it is ripening.

Juice Plus+ picks ONLY riped fruits and vegetables and immediately puts every bit (excluding pits) into the capsules to give you whole food nutrition.  Many fruits' nutrition is in their peels like oranges.  You get all of that in a capsule.

Ar you getting 7-10 servings of fruit and vegetables as well as grains each day?  Probably not.  Not only is that difficult to do and takes a lot of prep work, it is extremely costly.

I am so grateful for Juice Plus+ each day.  It helps bridge the gap bebetween what I should eat and what I do eat every day. 

 This is the back of one of the Juice Plus+ capsule bottles.

Locally sourced foods...

For those of you that are Sherwood Park or Edmonton locals, there is a course being offered on Thursday, May 4th from 6-9 p.m. at Salisbury Comp. High School. It is called "GET FRESH - LOCAL SOURCED COOKING". The course is described as "do you know the source of what you are eating? Tired of tasteless produce? Time to get fresh and eat local! Learn to create delicious, savoury, healthy meals using locally sourced meat, dairy, produce and other fresh foods. This is a demonstration course with time to interact with the professional chef and taste the cuisine". The chef offering this course is Richard Toll. I have taken courses from him before and he is fabulous. There are spots remaining if you want to take part. Here is the link: http://www.eipscontinuinged.ca/courses/cooking/frlcl